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    Team Light Coral
    Jacklyn Giron
    6x1mi repeats @ 8:00min/mi (actual splits: 8:00, 7:58, 7:57, 7:57, 8:00, 8:01), 400m rec. + 1mi w.u and 1mi c.d. Much better than last week! HR recovered well after each repeat. I didn't mind running circles on the reservoir. Nice to be above the city. Cold b/c there are no trees to block the wind, but really peaceful.

    Tags

    Intervals
    Brooks PureFlow
    Cold

    Notable (as of the date of this run)

    • was fastest 9mi in a year
    • was fastest 15k in a year

    Fastest 9 mile runs

    • 8:10/mi
      4/04/19
    • 8:26/mi
      4/18/19
    • 8:35/mi
      6/10/17
    • 8:40/mi
      1/21/18
    • 8:43/mi
      4/02/19
    • 8:45/mi
      7/26/18
    • 8:46/mi
      4/23/19
    • 8:46/mi
      6/28/18
    • 8:49/mi
      7/19/18
    • 8:53/mi
      6/19/16
    • 9:03/mi
      7/24/18
    • 9:03/mi
      2/21/16
    • 9:08/mi
      10/20/13
    • 9:09/mi
      5/12/19
    • 9:09/mi
      8/29/18
    • 9:12/mi
      8/06/16
    • 9:21/mi
      7/04/18
    • 9:28/mi
      7/23/17
    • 9:28/mi
      2/09/19
    • 9:30/mi
      9/17/19
    • 9:30/mi
      5/21/17
    • 9:32/mi
      1/05/19
    • 9:35/mi
      9/10/19
    • 9:36/mi
      10/28/18
    • 9:36/mi
      1/18/19
    • 9:38/mi
      3/14/19
    • 9:39/mi
      11/10/19
    • 9:39/mi
      3/27/18
    • 9:40/mi
      2/24/18
    • 9:41/mi
      9/19/19
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Tuesday
    Apr 2
    47 °F
    32% rh
    35 °F
    Apr 2 Tuesday

    Total distance

    9.50miles

    Elapsed time

    1:22:49 11:01AM - 12:23PM

    Average pace

    8:43minutes per mile

    Route

    Cobbs Hill
    Rochester, New York

    Trailing 90 day SPI comparison

    Performance index

    557

    Estimated finish

    4:22:00
    5k

    pace variability

    11%

    elevation profile

    gained
    177ft
    lost
    -183ft
    2
    hill difficulty
    uphill
    flat
    downhill

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    6.88mph

    Calories

    848
    600Calories/hour

    Food equivalent

    3 pitas & a ton of hummus
    or something unhealthy...

    Average heart rate

    164bpm
    112 - 180bpm

    Average cadence

    188spm
    140 - 206spm

    Change in speed over route

    Splits